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Deficit = Hunger ?
Replies
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I think it's natural to feel hungry at some point in the day unless you are overeating, and perhaps even then. I suppose this might be overcome by careful meal timing and macro control, but it seems more natural to me to just wait until I feel hungry and then eat.0
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Need2Exerc1se wrote: »I think it's natural to feel hungry at some point in the day unless you are overeating, and perhaps even then. I suppose this might be overcome by careful meal timing and macro control, but it seems more natural to me to just wait until I feel hungry and then eat.
I thought OP meant an overall feeling of hunger, like having eaten your meal and still feel hungry. Or going to bed feeling hungry.
My overall strategy is to wait until I feel actual hunger then eat, but I've also done the numerous smaller meals to avoid getting hungry too.0 -
That's what I thought was meant too, like always feeling hungry or feeling generally unsatisfied.0
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sloth3toes wrote: »If a person is used to eating a certain number of calories to support their current weight... wouldn't it be natural for them to feel hungry, when they reduce that number to a deficit? Is it reasonable to tell people that they shouldn't feel hungry if they 'are doing this right?'
Quite simply. Shouldn't anyone eating at a deficit, naturally feel hungry?
It doesn't have to be that way. If my protein intake = my lean body mass, fiber intake is high, fat intake is high, I feel satisfied. I'll only feel hungry if I stay up late at night. Drinking enough water is helpful too. Exercise is a natural suppressant for me. The types of foods I choose makes a difference...if I eat LOTS of veggies and high quality protein, and slow carbs, I pretty much only feel hungry when it's time to eat...I can maintain that deficit!0 -
There's physical hunger (stomach pain, feeling lethargic/disinterested) and there's mental hunger (day dreaming about McDonalds).
I personally feel a little of both while losing weight, if I leave it more than 4 hours to eat, my stomach will rumble. And after finishing a meal I do feel a dull urge to eat more, which is a mental thing.
In my experience the answer to your question is yes, you will feel some mild hunger throughout the day. Especially if you've been destroying double cheeseburgers for the past 10 years.0 -
lemurcat12 wrote: »That's what I thought was meant too, like always feeling hungry or feeling generally unsatisfied.
Well, like i said in my post... The less body fat you have to produce leptin (which suppresses appetite) the more hungry you may feel in general.
Ghrelin levels (which stimulate appetite) are directly related to the volume of stuff in your stomach or how far your stomach is currently stretched. So things like more water, more fiber, higher volume of lower calorie foods, protein/fat intake or foods that take longer to digest, these are all factors that can help with appetite.
There's also a physical hunger chart to determine where you fall into the scale and when you should/shouldn't eat.0 -
rainbowbow wrote: »lemurcat12 wrote: »That's what I thought was meant too, like always feeling hungry or feeling generally unsatisfied.
Well, like i said in my post... The less body fat you have to produce leptin (which suppresses appetite) the more hungry you may feel in general.
Ghrelin levels (which stimulate appetite) are directly related to the volume of stuff in your stomach or how far your stomach is currently stretched. So things like more water, more fiber, higher volume of lower calorie foods, protein/fat intake or foods that take longer to digest, these are all factors that can help with appetite.
There's also a physical hunger chart to determine where you fall into the scale and when you should/shouldn't eat.
The leptin thing is really interesting. Apparently leptin resistance can be an issue (although it seems everything about it is debated). Lyle McDonald has a series of articles about it: http://www.bodyrecomposition.com/fat-loss/the-hormones-of-bodyweight-regulation-leptin-part-1.html/
Some podcast I listen to (forget which one) was talking about it, and apparently even at lower bodyfat levels exercise helps you become more leptin sensitive, which is one reason exercise can be helpful for maintenance of weight loss.
My personal experience is that a little hunger at mealtimes or if you miss a meal (and aren't completely engaged in something else) is normal and not significant. Hunger where you feel like you need significant willpower or are whiteknuckling through the day isn't, and if you experience that when losing weight there's something going on -- either poor dietary choices (including for you specifically, as with people who say they get cravings or feel hungry when they eat too many carbs) or something mental.
I also think many people have this idea that one should never, ever be hungry and that hunger needs to be addressed immediately, which is one reason I personally dislike the whole eating constantly so as never to feel hunger thing. I realize that to large extent this is personal, though, and it does work for other people.
I've never really felt hungrier when losing weight (or when thinner) than when not -- my issue isn't hunger, but that I like to eat. I do find that I can't maintain as low a calorie level now as when I was fat, so maybe that's related to leptin, but I think it's more because I'm not as motivated to do so and am much more active.0 -
3dogsrunning wrote: »
I dieted for a bodybuilding show. I was allowed to eat as much of certain veggies (basically, the low cal ones) as I wanted but I was on a severe cut. I was hungry a lot. There were times when pure volume just didn't cut it. There are other factors to satiety as well.
Eating more volume helps, yes, but there can be other factors.3dogsrunning wrote: »
I thought OP meant an overall feeling of hunger, like having eaten your meal and still feel hungry. Or going to bed feeling hungry.
My overall strategy is to wait until I feel actual hunger then eat, but I've also done the numerous smaller meals to avoid getting hungry too.
I'm not exactly sure what I meant when I started the thread. Mainly I was asking if a feeling of hunger wasn't part of eating at a deficit. I should have know that we'd then have to define hunger. To me, it's the legit feeling that I'm hungry and feel as if I need to eat something.
I find it interesting that many of the replies refer to the calorie density of foods. Many of the replies seem to indicate that less calorie dense foods allow much more volume, which should fill a person up more. Some, seem to think that sometimes higher calorie dense foods are necessary for real satiety.
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It's because any of that can be true. Satiety and satisfaction can be a very personal thing.sloth3toes wrote: »3dogsrunning wrote: »
I dieted for a bodybuilding show. I was allowed to eat as much of certain veggies (basically, the low cal ones) as I wanted but I was on a severe cut. I was hungry a lot. There were times when pure volume just didn't cut it. There are other factors to satiety as well.
Eating more volume helps, yes, but there can be other factors.3dogsrunning wrote: »
I thought OP meant an overall feeling of hunger, like having eaten your meal and still feel hungry. Or going to bed feeling hungry.
My overall strategy is to wait until I feel actual hunger then eat, but I've also done the numerous smaller meals to avoid getting hungry too.
I'm not exactly sure what I meant when I started the thread. Mainly I was asking if a feeling of hunger wasn't part of eating at a deficit. I should have know that we'd then have to define hunger. To me, it's the legit feeling that I'm hungry and feel as if I need to eat something.
I find it interesting that many of the replies refer to the calorie density of foods. Many of the replies seem to indicate that less calorie dense foods allow much more volume, which should fill a person up more. Some, seem to think that sometimes higher calorie dense foods are necessary for real satiety.
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I think there is a difference between actual hunger and perceived hunger. I always used to think I was hungry, but I don't think that was true hunger, it was habit or maybe boredom. Now that I have had a few weeks of planning what and when I eat I find that what I may have previously attributed as hunger really isn't. I am not in a state of being sated, but I am not hungry.
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makingmark wrote: »I think there is a difference between actual hunger and perceived hunger. I always used to think I was hungry, but I don't think that was true hunger, it was habit or maybe boredom. Now that I have had a few weeks of planning what and when I eat I find that what I may have previously attributed as hunger really isn't. I am not in a state of being sated, but I am not hungry.
In my opinion, they are one and the same.
See the chart i posted on page 1.
Part of physical hunger starts to cause thoughts about food. The hungrier your get the more your thoughts drift to food.
If it's boredom or habit, then the symptoms shouldn't even register on the hunger chart at all.0 -
sloth3toes wrote: »3dogsrunning wrote: »
I dieted for a bodybuilding show. I was allowed to eat as much of certain veggies (basically, the low cal ones) as I wanted but I was on a severe cut. I was hungry a lot. There were times when pure volume just didn't cut it. There are other factors to satiety as well.
Eating more volume helps, yes, but there can be other factors.3dogsrunning wrote: »
I thought OP meant an overall feeling of hunger, like having eaten your meal and still feel hungry. Or going to bed feeling hungry.
My overall strategy is to wait until I feel actual hunger then eat, but I've also done the numerous smaller meals to avoid getting hungry too.
I'm not exactly sure what I meant when I started the thread. Mainly I was asking if a feeling of hunger wasn't part of eating at a deficit. I should have know that we'd then have to define hunger. To me, it's the legit feeling that I'm hungry and feel as if I need to eat something.
I find it interesting that many of the replies refer to the calorie density of foods. Many of the replies seem to indicate that less calorie dense foods allow much more volume, which should fill a person up more. Some, seem to think that sometimes higher calorie dense foods are necessary for real satiety.
I think they are both important. My point was volume alone isn't always enough.
As someone else noted, personal preference plays a role.0 -
rainbowbow wrote: »makingmark wrote: »I think there is a difference between actual hunger and perceived hunger. I always used to think I was hungry, but I don't think that was true hunger, it was habit or maybe boredom. Now that I have had a few weeks of planning what and when I eat I find that what I may have previously attributed as hunger really isn't. I am not in a state of being sated, but I am not hungry.
In my opinion, they are one and the same.
See the chart i posted on page 1.
Part of physical hunger starts to cause thoughts about food. The hungrier your get the more your thoughts drift to food.
If it's boredom or habit, then the symptoms shouldn't even register on the hunger chart at all.
I don't think we always recognize the physical symptoms though, I don't know if I ever truly allowed myself to get physically hungry. I just thought I was. Hunger isn't what I thought it was.0 -
lemurcat12 wrote: »That's what I thought was meant too, like always feeling hungry or feeling generally unsatisfied.
In my experience the bolded is important.
When I had to go low sodium no matter how much I ate I still wanted more. The food tasted bland and left me unsatisfied.
I think some people cut a lot of flavor out of their food when going low calorie leaving them with that still hungry feeling. I think the key is cutting calories without cutting flavor.
I have had to relearn how to put flavor back in my food while cutting both calories and sodium. It has helped with my satiety.
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rainbowbow wrote: »makingmark wrote: »I think there is a difference between actual hunger and perceived hunger. I always used to think I was hungry, but I don't think that was true hunger, it was habit or maybe boredom. Now that I have had a few weeks of planning what and when I eat I find that what I may have previously attributed as hunger really isn't. I am not in a state of being sated, but I am not hungry.
In my opinion, they are one and the same.
See the chart i posted on page 1.
Part of physical hunger starts to cause thoughts about food. The hungrier your get the more your thoughts drift to food.
If it's boredom or habit, then the symptoms shouldn't even register on the hunger chart at all.
Yep. I mean, to me that's like asking, "are you really happy or do you just feel happy?" Just because there may be strategies other than what you felt like eating that could resolve that sensation, doesn't mean you didn't experience it0 -
sloth3toes wrote: »If a person is used to eating a certain number of calories to support their current weight... wouldn't it be natural for them to feel hungry, when they reduce that number to a deficit? Is it reasonable to tell people that they shouldn't feel hungry if they 'are doing this right?'
Quite simply. Shouldn't anyone eating at a deficit, naturally feel hungry?
@sloth3toes the answer is no in my case with my current macro of the last 1.5 years of 5% carbs, 15% protein and 80% fats that manages my joint and muscle pain with out Rx meds.0 -
sloth3toes wrote: »If a person is used to eating a certain number of calories to support their current weight... wouldn't it be natural for them to feel hungry, when they reduce that number to a deficit? Is it reasonable to tell people that they shouldn't feel hungry if they 'are doing this right?'
Quite simply. Shouldn't anyone eating at a deficit, naturally feel hungry?
In my own case, I found that making a dietary adjustment to a lower calorie level by about 200 calories per day did not produce hunger. I also found that making a similar adjustment each week did not cause hunger. If you try to make a 1000 calorie drop from, say, supporting a 400 lb body to supporting only a 250 lb body in one day, you'll be very hungry and will overeat in compensation. If you slowly make small adjustments, your whole body adjusts painlessly.0 -
GaleHawkins wrote: »5% carbs, 15% protein and 80% fats
I, too, enjoy chugging olive oil.0 -
fatfudgery wrote: »GaleHawkins wrote: »5% carbs, 15% protein and 80% fats
I, too, enjoy chugging olive oil.
No need to measure your oil or salad dressing, just slather it on? But what would be in the salad?
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fatfudgery wrote: »GaleHawkins wrote: »5% carbs, 15% protein and 80% fats
I, too, enjoy chugging olive oil.
No need to measure your oil or salad dressing, just slather it on? But what would be in the salad?
More olive oil.0 -
No you can actually eat more food then you did before if you choose super healthy choices and include nutrient dense foods.0
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icemaiden37 wrote: »fatfudgery wrote: »GaleHawkins wrote: »5% carbs, 15% protein and 80% fats
I, too, enjoy chugging olive oil.
No need to measure your oil or salad dressing, just slather it on? But what would be in the salad?
More olive oil.
"I'll have the olive oil salad with the oil and olive oil oilagrette, please. And can you drizzle some olive oil on that?"0 -
fatfudgery wrote: »GaleHawkins wrote: »5% carbs, 15% protein and 80% fats
I, too, enjoy chugging olive oil.
6 tablespoons come from coconut oil daily for the medium chain triglycerides to replace calories lost when I when off sugar and all grains 1.5 years ago. Since leaving them off managed my pain in just 30 days I just keep eating this way. I like tuna packaged in olive oil. I just do not do any oils that comes from any form of grain.0 -
fatfudgery wrote: »icemaiden37 wrote: »fatfudgery wrote: »GaleHawkins wrote: »5% carbs, 15% protein and 80% fats
I, too, enjoy chugging olive oil.
No need to measure your oil or salad dressing, just slather it on? But what would be in the salad?
More olive oil.
"I'll have the olive oil salad with the oil and olive oil oilagrette, please. And can you drizzle some olive oil on that?"
*snort!*
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sloth3toes wrote: »If a person is used to eating a certain number of calories to support their current weight... wouldn't it be natural for them to feel hungry, when they reduce that number to a deficit? Is it reasonable to tell people that they shouldn't feel hungry if they 'are doing this right?'
Quite simply. Shouldn't anyone eating at a deficit, naturally feel hungry?
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